By Catherine Atkinson
7-Day fats Burning healthy dietweight-reduction plan - no calorie counting or complex equipment the following. you've got basically to stay to the seven-day plan and watch the load fall off. Use our conscientiously deliberate recipes - and any others you care to invent utilizing our ideas - and you may consume up to you love. greater than that, you could consume as usually as you love and the load will nonetheless fall off! This ebook bargains a assured step by step plan to a slimmer physique. now you can in attaining your goal weight. and lots more and plenty extra very important than that, now you can retain it. now not many plans can promise you that.
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Stir in the mayonnaise and coriander and season with salt and pepper. 4 Heat the oil in a non-stick frying pan (skillet). Add the squid pieces and fry for 1–2 minutes, until firm and just starting to colour. 5 Serve the squid with mixed salad leaves and the Chilli Aioli. Accompany with slices of French bread, toasted. 5% fat 1 medium onion, roughly chopped 1 garlic clove, peeled and crushed 1 red chilli, seeded and chopped 900 ml/1½ pts/3¾ cups vegetable stock 1 butternut squash, chopped 225 g/8 oz sweet potato, chopped Salt and freshly ground black pepper 15 ml/1 tbsp chopped fresh flatleaf parsley or coriander (cilantro), to garnish 1 Put the onion, garlic and chilli in a large pan with 150 ml/¼ pt/2/3 cup of the stock.
If you prefer, you can have a snack instead of dessert. If you make one of the bakes in the snack section, divide it into portions and freeze the extras out of temptation’s way. Drink plenty of water throughout the day. You can also have up to 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee, which will add an extra 70 calories. If you’re on a 1,500 calorie diet, you can choose an extra snack or two, or a meal accompaniment from the Vegetables and Salads chapter. MONDAY Breakfast – 1 Blueberry Breakfast Bun (135 calories) Light meal – Red Bean Burritos (290 calories) Main meal –Chicken and Wild Mushroom Lasagne (510 calories) Dessert – Frozen Vanilla Yoghurt (110 calories) Snack – 1 Fruit and Nut Crunch Bar (100 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,215 TUESDAY Breakfast – Fresh Apple and Hazelnut Muesli (130 calories) Light meal – Pernod-glazed Prawn and Bacon Kebabs (340 calories) Main meal – Beef with Red Peppers in Paprika Sauce (460 calories) Dessert – Grilled Papaya with Ginger (60 calories) Snack –Bruschetta with Soft Goats’ Cheese, Rocket and Sun-dried Tomato (195 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,255 WEDNESDAY Breakfast – Fruity Wheatgerm Shake (230 calories) Light meal – Roasted Red Pepper Soup with Garlic Croûtons (230 calories) Main meal – Lamb Cutlets with Hot Apricot Tabbouleh (305 calories) Dessert – Dark Chocolate Soufflé (180 calories) Snack – Three-bean Tahini Dip with Breadsticks and Crudités (235 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,250 THURSDAY Breakfast – Creamed Porridge with Peaches (280 calories) Light meal – Saffron and Coriander Steamed Mussels (300 calories) Main meal – Duck Satay with Aromatic Rice (375 calories) Dessert – Strawberry and Lemon Filo Tartlet (70 calories) Snack – Carrot and Courgette Cake with Cream Cheese Frosting (115 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,210 FRIDAY Breakfast – Rosti with Baked Tomatoes and Crisp Bacon Curls (200 calories) Light meal – Garlic Mushrooms and Dill Dip (235 calories) Main meal – Plaice and Vegetable Parcels (285 calories) Dessert – Sparkling Orange Jellies with Minted Crème Fraîche (200 calories) Snack – Date and Oat Slice (230 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,220 SATURDAY Breakfast – Kidney, Bacon and Mushroom Kebabs (290 calories), 100 ml/3½ fl oz/scant ½ cup unsweetened orange juice (35 calories) Light meal – Smoked Trout Mousse with Melba Toast (195 calories) Main meal –Spaghetti Leonardo (340 calories), Large green side salad without dressing (30 calories) Dessert –Peach Yoghurt Brûlée (125 calories) Snack – Summer Fruit Platter with Crushed Cantucci (105 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,190 SUNDAY Breakfast – Banana and Cinnamon Muffin (165 calories) Light meal – Ciabatta Pizza with Basil and Sun-dried Tomatoes (315 calories) Main meal – Honey-roast Pork Fillet with Orange and Ginger Sauce (270 calories), Celery and Chicory Braise (40 calories) Dessert – Poached Pears with Fudgy Chocolate Sauce (195 calories) Snack –Feta Cheese Scone (90 calories) 250 ml/8 fl oz/1 cup skimmed milk for tea and coffee (70 calories) Total calories: 1,145 Notes on the Recipes All spoon measures are level: 1 tsp = 5ml; 1 tbsp = 15ml.
Leave to infuse for 20 minutes. 2 Meanwhile, cut each chicken breast into two pieces. Heat the oil in a flameproof casserole (Dutch oven) and brown the chicken pieces for 2–3 minutes each side. 3 Strain the infused chicken stock into the pan. Cover and simmer for 15 minutes. Stir in the coconut milk, fish sauce and chilli. Simmer, uncovered, for 4–5 minutes, until the chicken is cooked and the sauce reduced slightly. 4 Meanwhile, cook the rice in boiling salted water according to the packet instructions.